Ten minutes, five moves, every angle of the core covered — front, sides, and lower back. Run it as its own quick session or tack it onto the end of a lift or a run. No equipment, no floor mat required (though it helps).
2 rounds · 30–45s work per move · 15s rest between moves, 60s between rounds
1. Hand Plank
45s × 3Start on all fours with your hands flat on the floor directly under your shoulders.
2. Mountain Climber
12 × 3Set up in a high-plank position with your hands directly under your shoulders and arms locked out.
3. Bodyweight Russian Twist
12 × 3Sit on the floor with your knees bent and your feet flat on the ground in front of you.
4. Elbow Side Plank
45s × 3Lie on your side with your forearm flat on the floor and your elbow stacked directly under your shoulder.
Split the hold evenly — left side, then right.
5. Supermans
12 × 3Lie face-down on a mat with your arms extended overhead and your legs straight behind you.
Balances the set — lower back gets a turn too.
Do this workout with Coach Dexter counting your reps
The Pusher times every move, calls out your reps out loud, and keeps score — free forever, no gym required. Bring a friend into Push Together and train the same session live, side by side, from anywhere.